Alberto Nunez’s Upper Lower Program is a free 15-week hypertrophy program built around a 4-day upper/lower split. It’s designed by the head bodybuilding coach at 3D Muscle Journey (3DMJ) and 2022 WNBF Mr. Universe winner. The program comes in 4 variants – arms & delts dominant, torso dominant, quad dominant, and glute-ham dominant – so you can pick the one that matches your weakest body parts. Each variant still trains your full body twice per week. You just get extra volume where you need it most.

What I like about this program is how simple the progression system is. You pick a weight, work your way up through the rep range, then add load. No percentages, no math. RPE targets keep the intensity honest without overcomplicating things. It’s a solid pick for beginners and intermediates who want a structured hypertrophy plan without a steep learning curve. One caveat: if you’re an advanced lifter already doing 5+ days per week of high-volume training, this might feel like a step back in terms of total weekly volume. It’s intentionally moderate. Most variants land around 14-18 sets per muscle group per week, which is lower than a program like PHAT or a typical John Meadows setup. Over 16,000 athletes have tried it on Boostcamp, where it holds a 4.18 out of 5 star rating. All credit goes to Alberto Nunez and 3D Muscle Journey for making this available for free.

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